Spotlight On Health & Fitness: The 6-1-4 Workout you can do anywhere, anytime

Photo by Spencer Lookabaugh

Columbus, we know you love fitness! Whether it’s yoga in the park or bicycling down a trail, the capital city is a great place to get healthy. As we approach fall and back-to-school, we wanted to give you a workout that could be done in 11 minutes at anytime and anywhere you have the space and inclination. So we met up with personal trainer Charles Gibson, owner of Charles Gibson Fitness LLC who also does group classes and Thai massage, and asked him to make a workout specifically for Columbus—the 6-1-4 workout!

Do these moves anytime to get at least 11 minutes of cardio that will work your heart and your muscles. Always check with a doctor before you start any workout.

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So go get your sweat on, Columbus!

The first six minutes will focus on legs. Do two circuits of these exercises at 30 seconds per exercise.

Jumping Jack’s

Modification for beginners: Tap to side

Modification for advanced exercises: Star jump

Squats

Modification for beginners: Halfway

Modification for advanced exercises: Squat pulses

High knees

Modification for beginners: March

Modification for advanced exercises: Steam engines—high knee with twist

Lunge

Modification for beginners: Reverse

Modification for advanced exercises: Front lunge to back lunge

Frankensteins

Modification for beginners: Bend knees to kick

Modification for advanced exercises: Add a punch

Bridge on back

Modification for beginners: Hold

Modification for advanced exercises: Hips up kick feet up

This one minute will focus on the core. Do one circuit for one minute.

Plank

Modification for beginners: Knees down/only 30 seconds to start

Modification for advanced exercises: Lift leg (alternate)

The final four minutes of the workout will focus on arms. Do two circuits of these exercises at 30 seconds per exercise.

Pushups

Modification for beginners: Knees down

Modification for advanced exercises: Hand lift

Mountain climbers

Modification for beginners: Slow pace

Modification for advanced exercises: Crossbody

Bear crawling

Modification for beginners: Shoulder tap

Modification for advanced exercises: Alligator crawl

Swimmers

Modification for beginners: Keep head down opposite arm/leg

Modification for advanced exercises: Both arms and legs lift together.

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